Oregon State University OREGON STATE UNIVERSITY

Create a Salad

Quick Fix

Create a Salad

Jar Salad Image
  1. Start with Greens—One type or a mix. 2 cups of leafy greens is a serving.
  2. Add Some Color—Vegetables or fruit (fresh, canned, or dried).
    • Peas, Carrots, Tomatoes, Oranges, Broccoli, Peppers, Berries, Cranberries
  3. Pick a Low-Fat Protein—It helps you feel full.
    • Egg, Tuna or salmon, Tofu, Beans - cooked or canned (drained), Cooked meats
  4. Dress it Lightly—Dressings can add calories; use a small amount; try reduced-fat versions or make your own; thin dressings spread farther so you can use less.
  • Use Toppings Sparingly—Look for reduced fat options. Cheese, seeds or nuts, bacon bits and croutons can add extra calories.
Last updated: 07/12/17

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